Chicken with Lemon-Caper Sauce

Photo: Becky Luigart-Stayner; Styling: Rose Nguyen
This simple take on chicken scaloppini is just the recipe when you're craving Italian for a weeknight meal. The lemon-caper sauce goes well with a white and wild rice blend on the side.

Yield:

4 servings (serving size: 1 breast half and 1 tablespoon sauce)

Recipe from

Nutritional Information

Calories 267
Fat 7.9 g
Satfat 4.2 g
Monofat 2 g
Polyfat 0.7 g
Protein 40.5 g
Carbohydrate 6.4 g
Fiber 0.6 g
Cholesterol 114 mg
Iron 1.9 mg
Sodium 476 mg
Calcium 30 mg

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons all-purpose flour
2 tablespoons butter
1/2 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
2 tablespoons capers, drained
3 tablespoons minced flat-leaf parsley

Preparation

1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan; keep warm.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Diane Morgan,

October 2009